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cauliflower rice

January 28, 2021 Keto

Keto Gumbo

This keto gumbo recipe is hearty and full of flavor! Based on a traditional gumbo with chicken, andouille sausage, and lots of shrimp, this recipe makes a big pot of delicious Southern fare that will transport you right to New Orleans.

White bowl of keto gumbo with cauliflower rice

What Makes This Keto Gumbo Recipe So Good

  • It’s super easy to make. There’s really very little active work involved – mostly you just add everything to the pot and let it simmer for a while!
  • There’s so much authentic flavor in this dish, you’ll almost feel like you’re sitting in the French Quarter listening to jazz. Almost.
  • New Orleans is all about community, and gumbo is a perfect large-gathering recipe. You can easily double (or triple!) this recipe to feed a big group, so get the whole krewe together and eat up.
Keto Gumbo

Keto Gumbo Ingredients

Xanthan Gum – OK, so. The rule is – it’s not gumbo if it doesn’t start with a roux. Buuuuuuttttttt… Roux is made from oil or fat and flour, and that’s not exactly keto-friendly, so we’re fudging the rules here a little. Our gumbo starts out with a faux-roux made from oil and xanthan gum.

Filé Powder – Filé is an earthy, rooty seasoning that adds so much classic flavor to a bowl of gumbo. Tony Chachere’s is my favorite brand, but use any you can find! If you can’t find any, don’t stress. You can just leave it out!

Chef’s Tips

  • If you’re planning to make this ahead of time or freeze the leftovers, keep the shrimp separate and cook it when you’re ready to eat. Shrimp just doesn’t reheat well – it gets a rubbery texture that’s really unappealing.
  • Unless you live near the coast and can buy live shrimp fresh off the boat, you’re better off just buying frozen shrimp. Frozen shrimp will taste better than the “fresh” shrimp from the grocery store, which are really just frozen shrimp that were thawed and then set out in an ice boat.
  • Wild-caught shrimp are more flavorful than farmed shrimp. Take a second to check the package for that designation, but don’t lose sleep if you can’t find wild-caught at your local store.
Close up photo of a white bowl of keto gumbo

More Keto Recipes You’ll Love

  • Keto White Chicken Chili
  • Sous Vide Ribeye with Garlic-Herb Butter
  • Keto Buffalo Chicken Dip
  • Sushi Rolls with Smoked Salmon
  • Keto Chicken and Dumplings
  • Keto Carbonara
  • 25 Keto Slow Cooker Recipes

We hope you loved this recipe as much as we did! We’d love for you to give us a star ★ rating below, and follow us on Instagram! For more delicious, healthy recipes, be sure to check out 40 Aprons.

White bowl of keto gumbo with cauliflower rice
Print Recipe

Keto Gumbo

This keto gumbo recipe is hearty and full of flavor! Based on a traditional gumbo with chicken, andouille sausage, and lots of shrimp, this recipe makes a big pot of delicious Southern fare that will transport you right to New Orleans.
Prep Time15 mins
Cook Time2 hrs
Total Time2 hrs 15 mins
Course: Main Course
Cuisine: American, Cajun
Keyword: creole, mardi gras, new orleans
Servings: 8 servings
Calories: 463kcal
Author: Cheryl Malik

Equipment

  • Large pot

Ingredients

  • ½ cup canola or avocado oil
  • 2 teaspoons xanthan gum plus more
  • 2 cloves garlic
  • ½ cup onion chopped
  • ½ cup celery finely chopped
  • 1 green bell pepper chopped
  • 1 red bell pepper chopped
  • 1 pound chicken chopped into 1" pieces
  • ½ teaspoon dried thyme
  • 1 tablespoon salt
  • 1 tablespoon cajun seasoning
  • 1 ½ teaspoons gumbo filé powder
  • 1 pound andouille sausage sliced into discs
  • 8 cups chicken broth
  • 1 14.5-ounce can diced tomatoes
  • 1 10-ounce package okra thawed
  • 1 pound shrimp peeled, deveined
  • 3 bay leaves
  • 2 tablespoons hot sauce plus more if desired
  • cauliflower rice for serving
  • fresh parsley for garnish
  • green onions for garnish

Instructions

  • Heat oil in a large pot over medium heat and slowly whisk in xanthan gum. Simmer until congealed, approximately 5 minutes.
  • Add in garlic, celery, onion, bell peppers, and chicken. Cook 10 minutes.
    Raw chicken and veggies for gumbo
  • Add thyme, salt, cajun seasoning, filé powder, and sausage.
    Veggies and andouille for gumbo
  • Gradually stir in broth, diced tomatoes, and okra, then add shrimp, bay leaves, and hot sauce.
    Gumbo
  • Simmer covered on low heat for 1 – 1 ½ hours. After simmering, sprinkle a little more xanthan gum on top of the gumbo and stir it in well.
  • Portion into bowls. Serve with cauliflower rice and garnish with green onions and fresh parsley.

Notes

Recipe yields approximately 8 servings. Nutritional values shown reflect information for 1 serving. Values shown do not include cauliflower rice.  Macros may vary slightly depending on the specific brands of ingredients used.

Nutrition

Serving: 1serving | Calories: 463kcal | Carbohydrates: 7g | Protein: 29g | Fat: 35g | Saturated Fat: 8g | Trans Fat: 1g | Cholesterol: 211mg | Sodium: 2386mg | Potassium: 578mg | Fiber: 3g | Sugar: 2g | Vitamin A: 897IU | Vitamin C: 47mg | Calcium: 142mg | Iron: 3mg | Net Carbs: 4g

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Hey y’all!

I'm Cheryl Malik, blogger at 40 Aprons. I started Easy Healthy Recipes to share delicious recipes that are quick, simple, and easy, making it easier than ever to feed your family healthy meals without the fuss! Privacy Policy

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